CrossFit Preferred

“Butterfinger” Aerobic Capacity/Spartan SGX Training – Thursday January 5th, 2023

Aerobic Capacity Butterfinger (10 Rounds for time) 10 Rounds: 300 Meter Run 200 Meter Jog -No Rest Between Runs or Rounds- -300s: Fast Pace (~1 Mile PR Pace)-

2023 01 04

“Let’s Bounce” CrossFit WOD – Wednesday January 4th, 2023

By: Kris LeSueur 0

Strength Snatch (On the 2:30 x 6 Sets: Set 1: 2 Reps @ 78% Set 2: 1 Rep @ 83% Set 3: 1 Rep @ 88% Set 4: 2 Reps @ 78% Set 5: 1 Rep @ 83% Set 6: 1 Rep @ 88%) Metcon Let’s Bounce (Time) For Time:…

2023 01 03

“Prime the Pump” Spartan SGX WOD – Wednesday January 4th, 2023

By: Kris LeSueur 0

Spartan SGX WOD Prime the Pump (Time) 5 Rounds for Time: 200 Meter Run 15 Dumbbell Floor Presses 10 Strict Pull-ups 5 Dumbbell Burpee Deadlifts Dumbbells: 2 × 50 / 35 lb's Time Cap: 20 Minutes Spartan Finisher Move That Bag (3 Rounds for reps) 3 Rounds × AMRAP 1:…

2023 01 03

“Death by the Echo” Aerobic Capacity/Spartan SGX Training – Tuesday January 3rd, 2023

By: Kris LeSueur 0

Aerobic Capacity Death by the Echo (Calories) Assault/Echo Bike Conditioning For Total Complete Calories: Minute 1: 3/2 Calorie Bike Minute 2: 6/4 Calorie Bike Minute 3: 9/6 Calorie Bike Minute 4: 12/8 Calorie Bike Minute 5: 15/10 Calorie Bike ... Add 3/2 Calories Each Round Until Failure

2023 01 02

“DomiNATE” CrossFit WOD – Tuesday January 3rd, 2023

By: Kris LeSueur 0

Strength Deadlift On the 3:00 x 4 Sets: 1 Rep @ 88% Metcon DomiNATE (AMRAP - Rounds and Reps) AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Dumbbell Clean & Jerks 70 / 50 lb Scale: RING MUSCLE-UPS - Bar Muscle-Ups - Chest To Bar - Pull-Ups HSPU -…

2023 01 02

“GoPro” Spartan SGX WOD – Monday January 2nd, 2023

By: Kris LeSueur 0

Spartan SGX WOD GoPro (AMRAP - Rounds and Reps) AMRAP 12: 1 Rope Climb (15ft.) 6 Farmer's Carry Lengths 12 Box Jump Overs (24"/20") Dumbbells: 2 × 70 / 50 lb's Farmer's Carry Length = 25ft. [Rx+]: Legless Rope Climb Spartan Finisher Midline Finisher (No Measure) 3 Rounds Not for…

2023 01 01

“Life Alert” CrossFit WOD – Monday January 2nd, 2023

By: Kris LeSueur 0

Strength Front Squat On the 2:30 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% Metcon Life Alert (3 Rounds…

2023 01 01

“New Year Countdown” CrossFit WOD – Saturday December 31st, 2022

By: Kris LeSueur 0

Strength Strict Press On the 2:30 x 6 Sets: 4 Strict Press (68-78%) Metcon New Year Countdown (Time) For Time: 10-9-8-7-6-5-4-3-1: Dumbbell Thrusters 50 / 35 lb's Chest to Bar Pull-ups After Each Round: 30 Double Unders Time Cap: 20 Minutes

2022 12 30

“23andMe” Spartan SGX WOD – Saturday December 31st, 2022

By: Kris LeSueur 0

Spartan SGX WOD 23andMe (AMRAP - Rounds and Reps) AMRAP 23: Buy-In: 2,023 Meter Run In Time Remaining, AMRAP: 20 GHD Sit-ups or Weighted Sit-ups (25 / 15 lb's) 2 Rope Climbs 3 Dumbbell Devil's Presses (2 × 50 / 35 lb's)

2022 12 30

“Open 17.4” CrossFit WOD – Friday December 30th, 2022

By: Kris LeSueur 0

Strength Deadlift On the 3:00 x 4 Sets: 3 Reps @ 83% *Percentage Based Off 1RM Deadlift Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

2022 12 29

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TRY CrossFit Preferred FREE!

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